Is Boiled Saba High in Calories? A Comprehensive Nutrition Guide

November 24, 2025 •

3 min read

According to nutrition data, one medium-sized boiled saba banana typically contains around 90-105 calories, making it a relatively low-calorie food. Despite its starchy nature, boiled saba is not inherently high in calories and offers a wealth of nutritional benefits, including fiber and potassium.

Quick Summary

This guide breaks down the calorie and macronutrient content of boiled saba bananas, explaining how to incorporate this nutritious food into a healthy diet. It also contrasts saba with other banana varieties and discusses the impact of cooking methods on its nutritional value.

Key Points

Low-Calorie Option: A single medium-sized boiled saba banana contains approximately 90-105 calories, which is comparable to or slightly less than a regular banana.
High in Fiber: Saba bananas are an excellent source of dietary fiber, promoting healthy digestion and contributing to a feeling of fullness.
Rich in Potassium: The high potassium content in saba helps to regulate blood pressure and supports heart health.
Cooking Method is Key: The low-calorie nature of saba is maintained by boiling; frying or adding sugar drastically increases the calorie count.
Good for Digestion and Energy: The fiber and resistant starch in saba, especially when less ripe, support gut health and provide a sustained energy source.
Nutrient-Dense Snack: Beyond macronutrients, boiled saba provides essential vitamins and minerals like Vitamin C, A, and iron.

Understanding the Nutritional Profile of Boiled Saba

Boiled saba, also known as 'saging na saba' in the Philippines, is a staple in many cuisines, often eaten as a simple snack or a dessert. Far from being a high-calorie indulgence, boiled saba is a nutritious food when prepared without added sugars or fats. The cooking process transforms its starchy texture, making it softer and easier to digest, while retaining most of its valuable nutrients.

Calorie Content: What the Numbers Say

The calorie count of boiled saba is primarily determined by its size. A medium boiled saba banana generally contains less than 100 calories, while larger ones might slightly exceed this. The macronutrient composition is predominantly carbohydrates, with minimal fat and a small amount of protein. This makes it an excellent source of energy without the heavy caloric load of processed snacks. Its resistant starch content, particularly when boiled green, also contributes to its health benefits by promoting gut health.

Comparison: Boiled Saba vs. Other Bananas


Feature	Boiled Saba Banana	Regular (Cavendish) Banana	Fried Saba Banana	Boiled Plantain
Typical Calories (medium)	~90-105 kcal	~105 kcal	~150+ kcal (depending on oil/sugar)	~180-220 kcal
Carbohydrate Content	High (mostly starch)	High (mostly sugar)	High (sugar added)	Very High (mostly starch)
Cooking Method	Boiled in water	Eaten raw	Fried in oil	Boiled in water
Fiber Content	Good source	Good source	Lower than boiled due to processing	Excellent source
Taste Profile	Mild, starchy, and slightly sweet	Sweet and creamy	Sweet and oily	Mild, starchy (less sweet than saba)

The Health Benefits of Boiled Saba

Beyond its low-calorie nature, boiled saba offers several notable health advantages:

Excellent source of dietary fiber: Saba bananas are rich in fiber, which aids digestion, promotes gut health, and helps regulate bowel movements.
High in potassium: As a natural vasodilator, the potassium in saba helps manage blood pressure and reduces the strain on blood vessels, potentially lowering the risk of heart disease and stroke.
Rich in vitamins and minerals: Boiled saba provides essential nutrients like Vitamins A, B, and C, as well as iron and magnesium, contributing to overall health and boosting immunity.
Promotes sustained energy: The carbohydrates in saba provide a sustained release of energy, making it an excellent snack for athletes or anyone needing a mid-day boost.

How to Prepare and Eat Boiled Saba

Cooking saba is a simple process that requires minimal ingredients, preserving its natural nutrition.

A Step-by-Step Guide to Boiling Saba

Preparation: Choose ripe or slightly underripe saba bananas. Wash them thoroughly but do not peel.
Boiling: Place the whole bananas in a pot and cover them with water. Bring the water to a boil, then reduce the heat to a simmer.
Cooking Time: Boil for 15-25 minutes, or until the skin turns dark and the flesh is tender when pierced with a fork.
Serving: Drain the water and serve warm. You can eat them as is, or add a light sprinkle of cinnamon or a drizzle of honey for a healthier dessert.

The Bottom Line: Calorie Control with Cooking Method

The most important factor determining if saba is a high-calorie food is not the banana itself, but the way it is prepared. When boiled, it remains a healthy, low-calorie option. However, traditional preparations like 'banana cue' or 'turon' involve deep-frying and adding large amounts of sugar, which significantly increases the calorie and fat content. For calorie-conscious individuals, sticking to the boiled version is the best approach to enjoying its nutritional benefits.

The Final Word on Boiled Saba

Boiled saba is a nutritious, low-calorie food that can be a healthy addition to almost any diet. Its high fiber and potassium content make it beneficial for digestive and heart health. By choosing to boil saba instead of frying it, you can enjoy its sweet, satisfying flavor without compromising your health goals. Incorporating this wholesome snack is an excellent way to add essential nutrients and sustained energy to your day. For more information on the specific nutrient content of saba bananas, you can consult reliable sources like WebMD for their detailed nutritional profiles.

Conclusion

In conclusion, the claim that boiled saba is high in calories is a misconception that often stems from confusion with sugary, fried preparations. A simple boiled saba is a low-calorie, high-fiber, and nutrient-dense food. By understanding its nutritional profile and choosing the right cooking method, you can confidently include this delicious and healthy snack in your diet. Its benefits extend beyond mere energy provision, supporting heart health, digestion, and overall wellness.

Frequently Asked Questions

A medium boiled saba banana typically contains between 90 and 105 calories, depending on its exact size and ripeness.

Yes, boiled saba is significantly healthier than fried saba. Frying adds large amounts of fat and often sugar, dramatically increasing the calorie and unhealthy fat content compared to boiling.

Boiling can cause some water-soluble nutrients like potassium to leach into the cooking water, but most nutrients are retained. In some cases, like with vitamin A, boiling can actually improve its release from the banana.

Yes, like most bananas, saba is high in carbohydrates. However, it is a complex carbohydrate, rich in starches, and provides sustained energy rather than a quick sugar rush.

Due to its low-calorie nature when boiled and high fiber content, saba can be a satiating and healthy snack that supports weight management when consumed as part of a balanced diet.

Saba bananas are larger, thicker, and more starchy than regular dessert bananas. They are primarily used for cooking and have a different taste and texture, with more resistant starch.

The health benefits of boiled saba include improved digestion due to high fiber, regulated blood pressure from potassium, and a boost to the immune system from vitamins.